November 15, 2015
Jõusaali Trenn
| # | Harjutus | Seeriad | Tõsteid | Raskus |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown |
55kg
12x
60kg
10x
65kg
10x
|
32 | 1910 |
| 2 | Seated Cable Rows |
40kg
12x
45kg
10x
40kg
12x
|
34 | 1410 |
| 3 | facepull |
34kg
10x
27kg
10x
34kg
10x
|
30 | 950 |
| 4 | Hantli tõmbed vastu kõhtu |
27kg
10x
27kg
10x
|
20 | 540 |
| 5 | Bent Over Rear Delt Row With Head On Bench |
18kg
10x
18kg
10x
23kg
10x
|
30 | 590 |
| 6 | Upright Row |
25kg
15x
25kg
15x
25kg
15x
|
45 | 1125 |
| 7 | Preacher Curl |
32kg
10x
32kg
10x
32kg
10x
|
30 | 960 |
| 8 | Concentration Curls |
14kg
8x
14kg
8x
14kg
8x
|
24 | 336 |
| 9 | Hyperextensions |
0kg
20x
0kg
20x
0kg
20x
|
60 | 0 |
| 10 | Calf Raises with Bands |
84kg
15x
84kg
15x
84kg
15x
|
45 | 3780 |
| 11 | Side Bend |
20kg
20x
20kg
20x
20kg
20x
|
60 | 1200 |
| Kokku | 410 | 12801 | ||
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